Five Minutes of Mindfulness

Taking time to focus on mindfulness, especially in an already packed day, may seem unrealistic, ludicrous even. But anyone can find five minutes at some point to take a breather and get centered (one way to make sure you do is to schedule it like any other appointment in your calendar).

Empirical research suggests that the benefits of even a few minutes of meditation a day can be far-reaching. In the spirit of efficient mindfulness, here are five quick ways to find peace amidst the chaos. Find the quietest spot you can and treat yourself…

Engage each of your five senses individually

Quietly engage your senses one at a time. Close your eyes and focus on your sight, smell, hearing, taste, and touch individually for 30-60 seconds each. This alone will re-familiarize you with the tools you use to engage the outside world.

Find a 5-minute meditation online

There is no shortage of short audio or video clips online. Don’t be afraid to sift through a few to find ones that work for you, specifically, then bookmark them for easy access in a pinch.

Go outside

This is especially important for those who work regular business hours, forced to experience sunlight through thick glass windows, if at all. Make a point of getting out into the elements (rain or shine) at least once a day to refresh and reset.

Listen to a song

Whether you need to channel fight music like you’re heading into the ring or a slow jam to relax, take a few minutes and play the song that will set the right tone for the rest of your day.

Task Immersion

For just a few minutes, stop multitasking. Pick one of the million things you are doing and really zero in on it. PocketMindfulness.com recommends this to “cultivate contentment in the moment and escape the persistent striving we find ourselves caught up in on a daily basis.”

Spending just a few moments a day on mindfulness can reduce stress and enhance focus. Amidst the clutter of a seemingly perpetual to-do list, never forget about yourself.